Ardhakurmasana

Half Tortoise Pose

Half Tortoise folds forward from heel sitting with the arms reaching ahead.

Type: Forward Fold
Focus: Forward Fold
Foundational ยท 3/10

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How to do this pose

  1. Sit toward the heels on padding and lengthen the torso.
  2. Reach arms forward and fold onto support, resting the forehead without forcing the hips down.
  3. Press through hands and rise before releasing the knees.

Before you begin

Modify for painful knees, ankles or shoulders and avoid abdominal compression.

What you should feel

Mild length through the sides of the torso with easy breathing.

Benefits

Explores gentle shoulder reach and back-body length.

Common mistakes

Straining the shoulders to keep arms beside the ears or forcing forehead contact.

Modifications

Use a bolster beneath the chest and keep elbows bent.

Prep Poses

Comfortable heel sitting; neutral tabletop

Follow-Up Poses

Easy Seated; neutral tabletop

Related Content

Use a bolster beneath the chest and keep elbows bent.